If you want to develop a broad and strong back, the seal row should be part of your training arsenal.
It’s so effective because it allows you to train your entire back with heavy weights while minimizing stress on your spine, so you can gain muscle and strength without wearing yourself out.
Because you lie on a bench to perform the seal row, you also can’t use momentum to help lift the weights, ensuring your back muscles work hard and get a great stimulus for muscle development.
The only downside is that setting up and performing the sealing row may seem complicated at first. However, this article will provide you with all the knowledge you need to overcome this.
You will also discover the many ways to set up the seal row exercise, how to perform it correctly, what muscles it works, why it is beneficial, the best seal row alternatives and variations, and more.
Which is the Stamp row exercise?
The stamp row is a bar. back exercise It is done while lying face down on a bench. Row the bar toward your torso until it touches the bottom of the bench, then lower it until your arms are straight.
The setup for the seal row exercise depends on the equipment you have available. Most commercial gyms do not have the “ideal” setup, which includes a dedicated gym. stamp row bank, stamp row baryouroyal row accessory.
Instead, most people use standard gym equipment to raise a bench off the floor, allowing you to perform the exercise with complete peace of mind. Range of motion.
Stamp row configurations: Stamp Row Bankbar and accessory
The most common way to configure the stamp row with bar (and the method we will focus on in this guide) is to pose a Flat bench off the floor using weight plates, plyo boxes, or aerobics steps and place a straight bar underneath it.
That said, some gyms have specialized equipment that simplifies setup and makes performing the sealing row easier, such as:
- Stamp Row Bank: TO stamp row bank It is a high weightlifting bench that allows the arms to hang down without the weights touching the floor. Stamp Row BankThey also have squat rack-like hooks that make it easy to unstack and replace the rack. barbell easier.
- Stamped Rowing Bar: TO stamp row bar It’s a warp barbell. People prefer a stamp row bar to a straight bar because its shape allows you to pull the bar further toward your torso without it hitting the bench, thus extending the range of motion of the exercise.
- Stamp row accessory: TO stamp row accessory It is a small pad that is attached to a power rack and allows you to perform stamp rows with bar while standing. Although it is not exactly the same as a stamp row bankto stamp row accessory It is cheaper and smaller, making it a good alternative for people who train in a home gym and you don’t have room for a dedicated stamp row bank.
In other words, if you’re looking for the perfect gym rowing setup, look for one that has a bench and a rowing bar, like this one:
And if you’re looking to do sealed rows at a home gym, invest in a sealed row attachment for your squats or power rack.
How to make the stamp row
To master the seal row form, divide the exercise into three parts: setup, row, and drop.
1. Configure
raise a Flat bench 6 to 12 inches off the floor by placing it on weight plates, plyo boxes, or aerobics steps, then place a straight bar underneath.
Load the barbell with weights, then lie face down on the bench so your eyes are level with the top of the pad. Grip the bar with a pronated grip (palms facing feet) slightly wider than shoulder width apart.
2. Row
Pull the bar toward your upper body until it touches the bottom of the bench, keeping your elbows 6 to 10 inches from your sides. As you row on the bar, pull your shoulder blades together.
3. descend
Reverse the movement and return to the starting position.
This is what it should look like when you put it all together:
Seal paddle: muscles worked
The main muscles worked by the seal row exercise are:
- Latissimus dorsi (“dorsal“)
- Trapeze (“traps“)
- rhomboid
- teres major and minor
- Infraspinatus
- Posterior deltoids (“posterior deltoids“)
It also trains your biceps and forearms to a lesser extent.
This is what the main muscles worked by the seal row look like on your body:
Stamp row: benefits
1. Puts little stress on the spine.
Since the spine does not bear weight during a seal paddle, it is a comfortable exercise for people who drive or train. I have back problems.
Additionally, people often find exercises that place minimal stress on the spine easier to perform. recover than those that tax the lower back, so you can perform the stamp row more frequently than many back exercises without wear you out to the point of exhaustion.
2. Train your entire back.
Investigation sample That horizontal pull exercises, like the seal row, train the entire back, including the lats, rhomboids, trapezius, posterior deltoids, infraspinatus, and teres major and minor.
Exercises that train several muscle groups simultaneously are called compound exercisesand they are useful because they allow you to lift heavy weights safely, which is generally better to gain muscle and strength.
They also save time, since it is not necessary to do multiple exercises to train each muscle group separately.
3. It stops you from cheating.
Lying on a bench prevents you from generating momentum with your hips and the upper part of the body to “cheat” the weight.
This forces your back muscles to do most of the work, ensuring that they are sufficiently stimulated by the exercise.
Best Seal Row Alternatives and Variations
1. Sealed Dumbbell Row
2. Row of bat wings
The batwing row is a dumbbell row performed on a weightlifting bench that is not elevated off the floor. You also perform a 2 to 3 second hold at the top of each rep. The goal of this variation is not to lift heavy weights. Rather, it is a seal row alternative to help you practice and strengthen scapula retraction (bringing the shoulder blades together while rowing).
3. Inclined sealing row
Alternating between regular stamp rows and slanted stamp rows (also called “rowing supported on the chest” every 8 to 10 weeks of training (or more) can yield better results than doing just one type of stamp row. This is because each variation trains your back from different angles and through different ranges of motion. producer More balanced muscle growth compared to sticking with just one type.
Stamp row exercise Frequent questions
FAQ #1: Are seal lines worth it?
Yes, it is worth including rows of stamps in your Exercise routine. While they are more complicated to set up than other back exercises, they allow you to train with heavy weights safely and progress regularlymaking them excellent for gaining muscle and strength.
Because you don’t load your spine, they are also less tiring than other bent-over row variations, so you can perform them more frequently without causing excessive fatigue.
FAQ #2: What is the difference between a Pendlay row and a stamp row?
The main difference between the hanging row and the seal row is the shape. In a Pendlay row, you stand with your back as parallel to the floor as possible and pull a barbell from the floor to your torso.
In contrast, a seal row involves lying face down on a bench and pulling the bar toward the bottom of the bench.
Because of these differences, the Pendlay row trains the lower back more than the sealed row. In contrast, the seal row does not put pressure on the lower back, making it more suitable for people with lower back problems or those who want to limit lower back fatigue.
FAQ #3: Why are seal lines so hard?
The lines of seals are a challenge because they prevent you from using your hips or upper body to generate momentum, forcing the upper back and lats to work harder.
+ Scientific references
- Ronai, Pedro. “Do It Right: The Seated Cable Row Exercise.” ACSM Health and Fitness Magazine, Vol. 23, no. 4, 2019, pp. 32–37, https://doi.org/10.1249/fit.0000000000000492.
- Graham, John F. “One-Arm Dumbbell Row.” Journal of Strength and Conditioning, Vol. 23, no. 2, April 1, 2001, p. 59, journals.lww.com/nsca-scj/Citation/2001/04000/Dumbbell_One_Arm_Row.14.aspx.
- Costa, Bruna Daniella de Vasconcelos, et al. “Does performing different resistance exercises for the same muscle group induce inhomogeneous hypertrophy?” International Journal of Sports Medicine, vol. 42, no. 09, January 13, 2021, pp. 803–811, https://doi.org/10.1055/a-1308-3674.
